Spartan Performance/CrossFit Suffolk

CROSSFIT SUFFOLK ** Forging Elite Fitness

Front squat 3-3-3-3-3 reps

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The below photo and bench press description is from Gubernatrix-All Around Strength Training, a website that caters to women and strength training. To clear up a misconception about women and bench pressing technique that came up during "Lynne" we've posted the following, written and demonstrated by a woman:

Step 3: Lower the bar to the chest

bench press bottom position

"Before you start to move the bar, take a deep breath in and then lower the bar to your chest. If you don’t touch the chest, the rep doesn’t count."

To read the entire article or go to the Gubernatrix-All Around Strength Training website click the link:

How To Bench Press

A FEW WORDS ABOUT FULL RANGE OF MOTION:

"Full range of motion is important to getting stronger at functional movements. As coaches, we would much rather see scaled-back movements at full range rather than abbreviated prescribed movements. (ie. full range knees and hands over partial toes and hands push-ups) If it takes longer rest periods to get the full range push-up it is a "good trade". Do we want you to be fast? Yes. Do we want you to perform full range movements? Yes. I guess we just want it all."

——————————————–Hardass Fitness-CrossFit Hawai, 2/23/09—————————-

"Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating."

——————————-Greg Glassman, CF Journal, Issue 7, The Push Up——————————–

"Completing the full range of motion for every movement is of huge importance in the workouts. One of the reasons for this (and there are many) is that it makes it possible to measure your own progress. For example, let's say you complete the workout "Cindy" with 10 rounds but your chin only makes over the bar a few times and your chest never quite touches the ground on your push-ups. A few months later, you try it again but decide to make every rep legit and still get 10 rounds. You've still obviously made an improvement but it was unmeasurable (you got a score of 10 rounds both times.) By going for the full range of motion every time, you'll never have to wonder just how much you've improved!

Go fast, go hard, but make every rep count!"

———————————————-CrossFit Ventura, 3/3/09———————————————

"The single most important thing we can do to improve performance is to get more range."

—————————————-CrossFit Santa Cruz, 1/31/09———————————————-